Ingredients
Scale
- 4 tilapia fillets (about 6 oz each)
- ½ cup grated Parmesan cheese (freshly grated for best results)
- ½ cup panko breadcrumbs
- 1 tablespoon olive oil (or melted butter)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon dried basil
- ¼ teaspoon dried oregano
- Salt and black pepper to taste
- Juice of 1 lemon (for serving)
- Fresh parsley or basil for garnish (optional)
- Lemon wedges (for serving)
- Olive oil spray for greasing the pan (optional)
Ingredient Highlights
- Tilapia: A mild, white fish that cooks quickly and pairs beautifully with the Parmesan crust. It’s an affordable and versatile option for various fish recipes.
- Parmesan Cheese: Freshly grated Parmesan brings a bold, nutty flavor and creates a crispy, golden crust on the fish fillets.
- Panko Breadcrumbs: Panko breadcrumbs provide an extra crunch compared to traditional breadcrumbs, ensuring the crust stays light and crispy.
- Garlic Powder and Onion Powder: These seasonings add an aromatic depth of flavor that complements the cheese and fish perfectly.
- Lemon: A squeeze of fresh lemon juice brightens up the dish and adds a refreshing contrast to the richness of the Parmesan crust.
Instructions
Prepare the Fish:
- Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil or cooking spray to prevent the fish from sticking.
- Pat Dry the Tilapia Fillets: Pat the tilapia fillets dry with paper towels. This helps the Parmesan crust adhere better and ensures a crisp texture.
- Season the Fish: Lightly season both sides of the tilapia fillets with salt and black pepper. The mild flavor of tilapia pairs wonderfully with the seasoning, but be sure not to overdo it since the Parmesan will also add saltiness.
Make the Parmesan Crust:
- Combine the Crust Ingredients: In a shallow dish, combine the grated Parmesan cheese, panko breadcrumbs, garlic powder, onion powder, dried basil, and dried oregano. Stir until evenly mixed.
- Coat the Tilapia: Brush the top of each tilapia fillet with olive oil or melted butter. This will help the crust stick and become golden brown when baked. Then, gently press the top of the fillet into the Parmesan-breadcrumb mixture, ensuring it’s evenly coated. Flip the fillet and repeat on the other side.
- Arrange on the Baking Sheet: Place the coated tilapia fillets on the prepared baking sheet, ensuring they are not overlapping.
Bake the Tilapia:
- Bake: Bake the fillets in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork. The crust should be golden brown and crispy.
- Check for Doneness: To check if the fish is done, insert a fork into the thickest part of the fillet. If the fish flakes easily, it’s ready. If not, return it to the oven for an additional 5 minutes.
Garnish and Serve:
- Serve: Once the fish is done, remove it from the oven and transfer to a serving platter. Squeeze fresh lemon juice over the fish fillets for a burst of brightness. Garnish with fresh parsley or basil for added color and flavor.
- Optional Sides: Serve the Parmesan Crusted Tilapia with your favorite sides, such as roasted vegetables, a fresh salad, or a side of rice or potatoes.
- Prep Time: 10 minutes
Nutrition
- Serving Size: 4
- Calories: 300
- Fat: 18g
- Carbohydrates: 15g
- Protein: 30g